WEEKLY OVERVIEW Monday-Mobility (B) SSS & AAA (C) Warm Up-TBA (D) Hang Power Snatch Limitations to 85% (E) Individually for time-5 Ring Muscle Ups, 30 Hang Power Snatch@55%1rm, 4 Ring Muscle Ups, 20 Hang Power Snatch@65%1rm, 3 Ring Muscle Ups, 10 Hang Power Snatch@75%1rm, 2 Ring Muscle Ups, 5 Hang Power Snatch@85%1rm, 1 Ring Muscle Up (F) Mobilize Tuesday-(A) Mobility (B) SSS & AAA (C) Warm Up-TBA (D) Hang Clean & Push Jerk Limitations to 75% (E) Individually for time-15 Hang Clean & Push Jerks@55%1rm, 30 C2Bar Pull-ups,10 Hang Clean & Push Jerks@65%1rm, 20 C2Bar Pull-ups, 5 Hang Clean & Push Jerks@55%1rm, 10 C2Bar Pull-ups (F) Mobilize Wednesday-(A) Mobility (B) SSS & AAA (C) Warm Up-TBA (D) M/E Conventional Deadlift (E) Individually for time-15 Sumo Deadlifts@55%1rm, 15 Kipping HSPU 4,10 Sumo Deadlifts@65%1rm, 10 Kipping HSPU 4, 5 Sumo Deadlifts@75%1rm, 5 Kipping HSPU 4 (F) Individually for time-100 Reps Banded, Your choice e.g good morning, reverse hyper etc (G) Mobilize Thursday-(A) Mobility (B) SSS (C) Warm Up-TBA (D) Individually for time-1km Assault bike, 10 rope climbs, 20 HR Pushups, 30 One Legged Squats, 40 KTE, 50 Burpee, 60 Wallballs, 1km Row (G) Mobilize Friday-(A) Mobility (B) SSS & GA (C) Warm Up-TBA (D) AusFL Semi-Final Events (F) Mobilize Saturday-8:00am Beginner/Intermediate/Advanced Catch a Missed Session Saturday-9:00am CrossFit Kids & Super Youth Saturday-10:00am AusFL Semi-Final FireBreathers vs Mettle Heads at CFS Saturday-12:00pm Open Box Sunday-Swim 1km, Run 10km, Bike 20km(go for 45min+ in what you choose)
Posted on: Sat, 22 Nov 2014 07:27:34 +0000
Trending Topics
Recently Viewed Topics
© 2015